Stuffed Sweet Potatoes with Black Beans and Corn
- Serves
- Total time
- 50 min
- Heat
- 375°F / 190°C
- Per serving
- 285 cal
Gluten-free Heart-healthy Liver-friendly Low-sodium and DASH Mediterranean Vegan Vegetarian
Ingredients
| Amount | Ingredient | Grams |
|---|---|---|
| 1 tbsp | olive oil | 14 g |
| 1/2 cup | yellow onion, chopped | 80 g |
| 2 | garlic cloves, minced | 6 g |
| 1 cup | no-salt-added diced tomatoes | 240 g |
| 1 tsp | dried oregano | 1 g |
| 1/2 tsp | black pepper | 1 g |
| 4 cups | sweet potato, cubed | 532 g |
| 1 1/2 cups | no-salt-added black beans, drained | 258 g |
| 1 cup | corn kernels | 145 g |
Steps
- Heat. Heat the oven to 375°F (190°C). Hollow or halve the sweet potatoes.
- Filling. Cook the onion and garlic in the oil, add the black beans, tomatoes and oregano, and simmer 10 minutes.
- Fill. Pack the filling into the sweet potatoes and set them in a baking dish with a little water.
- Bake. Cover and bake 25 minutes, uncover and bake 10 more.
Covering first steams the shells tender, and the uncovered finish browns the top.
Raw rice will not cook in the oven; cook it first.
Done when: Meat fillings 165°F (74°C); shells tender to a knife.
Fixes
- Shells firm?
- Bake 10 minutes more covered.
- Filling dry?
- Spoon a little tomato on top.
Variations: Top with herbs and a spoon of yogurt.
Keeps: 3 days.
Estimated nutrition per serving
| Calories | 285 |
|---|---|
| Protein | 10 g |
| Carbohydrates | 54 g |
| Fiber | 11.5 g |
| Net carbs | 42.5 g |
| Added sugar | 0 g |
| Fat | 5 g |
| Saturated fat | 0.7 g |
| Sodium | 88 mg |
| Potassium | 937 mg |
| Phosphorus | 206 mg |
Low in sodium: 140 mg or less per serving.
Estimates from standard ingredient data; brands and portions vary. Values are per serving and do not change when you scale the recipe. Compare with your own daily targets
For general information only. Not medical advice. Always follow the guidance of your doctor or dietitian, especially for kidney, liver or diabetes diets.